CrossFit Lifted – Bootcamp
Metcon (Weight)
5 sets:
25 goblet squats (same weight as last week, but 5 more reps)
Metcon (AMRAP – Rounds and Reps)
10 min amrap
50 ft bear crawl
10 lunges
1 manmaker (choose weight)
15 airsquats
At the 12 minute mark:
2k Row (Time)
Max Effort 2k Row
12 minute cap.
Metcon (Weight)
3 sets for weight, not for time:
50ft stationary sled pull (hand over hand)
1:00 rest
* focus on straight back, engaging lats and posterior chain